Before even attempting to start cooking you need a plan, whether you have a coach and
follow a set meal plan or are just wanting to go it alone and make better
choices. You need to sit down and plan out your weeks meals.
Make sure to have lots of Tupperware to accommodate and pack all your meals so it is
easy grab and go in the morning, keep this in mind FAIL TO PLAN, PLAN TO FAIL.
When I worked with my good friend Jenna who is a lifestyle coach, I
had all my meals planned for me, so it was follow the plan and cook the food
that was scheduled for me, this was a great way for me to do it and learn as I
had no idea what I was doing.
I am by no means an expert, but I am mindful of the food we put in our bodies, and
try to make the best clean choices for my
family.
It doesn’t need to be complicated; this can be as easy as you want it to be, some
weeks I keep it super simple because of time constraints, other weeks I get more
complicated with our meals. You need to find what works for you and what you
will stick with.
Here are some very easy options for breakfast, snacks, lunches and
dinners
I will start posting the recipes to some of my more complicated meals on my FB
page Mommy Motivator
Just a heads up that if I am cooking something that is from one of my previous meal
plans and Jenna has not made it public on her Facebook page
then I will not be sharing that recipe out of respect for her and her work.
Breakfasts:
Easy is to make individual egg white muffins in a muffin tin, that way you have 12
done and if you have 3 for breakfast, that’s 4 days of breakfast ready to go in
the morning.
Mix 1 cup of egg whites, with one whole egg, add veggies of choice, (spinach,
mushrooms, peppers, etc), add Mrs. Dash spices, bake at 350 for 15-20 mins, just
double or triple depending on how many you want to make.
Another easy breakfast is egg white omelette; throw some veggies in it, have some
oatmeal on the side with some berries in it and voila, hearty good for you
breakfast.
I make a huge batch of Pumpkin Spice Pancakes for my husband for the week; I
adapted the recipe from Jamie Eason.
I make the Protein version of these, read bottom of recipe for instructions for
this. I also double this recipe.
To make oat flour, just take plain oats and put in blender.
- 1 ½ cups oat flour
- 2 tbsp. splenda/truvia*** I use coconut sugar
- 1 tbsp baking powder
- 1/2 tsp salt
- 1 tbsp cinnamon
- 1/4 tsp allspice
- 1/4 tsp nutmeg
- 4 egg whites
- 1/2 cup raw pumpkin
- 1 1/2 cups unsweetened Almond Breeze ** I use the vanilla unsweetened
To make these protein pancakes, use only 1 1/4 cup of oat flour and 2 scoops of
your favorite vanilla protein. I use Magnum protein or Bod-e Protein
Directions:
- Preheat griddle to medium heat.
- Mix oat flour, Splenda, baking powder, salt, cinnamon, allspice and nutmeg in a
bowl. - Wisk egg whites and pumpkin. Mix in Almond Breeze.
- Add wet ingredients to dry ingredients and mix
together. - Spray griddle with non-stick butter spray.
- Scoop batter with a 1/4 cup measuring cup onto griddle. Cook 3-5 minutes on a
side.
Makes 10 pancakes.
Snacks:
These need to be easy, and something I can eat quickly at work, so a protein shake and an apple, an
apple with almond butter, or ½ cup plain greek yogurt with some berries, or
sliced cucumbers and handful of plain nuts, or hard boiled eggs.
You can pre pack the yogurt in premeasured containers, prewash the berries, slice up
the cucumbers, anything that you can pre do, do it, it will make mornings less stressful.
Lunches/dinners:
Pre grill chicken breasts, season with Mrs Dash seasonings or your favorite salt
free seasoning, I use coconut oil in a skillet and pan grill them, make enough
for the amount of days you need it for.
Same goes for white fish, season with your favorite salt free seasonings, lemon,
garlic, and pan sear in coconut oil.
Bake a bunch of asparagus in the oven, spritz with olive oil and pink hamalyan salt,
bake until ready, takes about 5 or 7 minutes in a oven at 350.
Pre-cook broccoli.
Pre wash and Ziploc bag lettuce.
Cook a batch of quinoa and or brown rice and or sweet potato for your good
carbs.
I can’t give you measurements as we all have different nutritional needs but a
rule of thumb is:
Smart Proteins, Protein is essential for weight loss since it helps build
muscle.* ·
Recommended Serving Size: Palm-size portion
Smart Carbs Carbohydrates are vital for energy.*
·
Recommended Serving Size: Fist-size portion
Smart Vegetables, Vegetables fortify your body with vitamins, minerals and
fiber.*
Recommended Serving Size: Two fist-size portions
Smart Fats Healthy fats help keep you feeling full longer.*
·
Recommended Serving Size: Thumb-size portion
Remember to drink lots of water, about 2-3 litres a day.
Be Patient, Be Kind, Believe.